Many thanks for all the kind words about the smaller ones achievement, just need to work on improving both swim and run times for the final (March).Blisters - thank you for providing a reason I don't 'do' biking very muchTine/Stickless - great to hear from you both and good luck with the mountain marathon!lyric - not sure I do..what - club night, 400m reps I thinkwhy - Tuesday's sessionlast rest - sundaylast hard - saturday

What: restWhy: I really hurt from hitting the pavement yesterday. I can barely lift up my arms!!!Lyrics: yes

Good to have you back tine and Stickless. Keep us posted on how the training is going...especially with all those hills around you...OH good luck with the appraisal.Blisters hope you get your bike sorted

Tinebeest and stickless: how lovely to have you back with us. Fab news about the moutain marathon . Tine - are you back in the UK then?

Blisters: hopefully it's the 5 quid option ...

what: LT run last night and recovery this morningwhy: LT run was scheduled for this morning but weather forecast said gale force winds and rain (and that's what we got) so I didn't fancy doing speedwork in this.last hard: this morning! The LT run felt fine and I surprised myself with 10 miles, including 4 and a bit miles at 7:10 pace and 2 miles at PMP (7:50) . But this morning I felt tired and horrible with very heavy legs last rest: 21/1lyrics: I guess so! If the video is a clue

Welcome back Stickless and Tinebeest best of luck with the mountain marathon.

Blisters Bikes are the Devils invention designed to sap middle aged men of sweat and money. If God intended us to cycle then we would have been born with cleated feet!

Talking of cyclists I had dinner with Gobi and Rach E on Saturday. Unfortunately I was coming down with a terrible cold and was hardly able to eat or talk. However it was good to catch up with him again.

Given last weeks ice and this weeks illness it looks like that my trip to Wokingham will be more of an also ran than a proper race effort. Ho Hum......

Hi Stickless Good to see you back and Tinebeest and good luck with your next challenge sounds good

My goal is rather silly nothing to o with any event its just a personal goal to cycle 2013 miles this year (i did just over 1000 last year so it would be a 100% increase) and a sub goal is to do 100 in a week sometime this year most i've done is 55ish)

Chickadee: just back for a quick visit to Cambridge. I am still stationed in Leiden (NL) and not at all sure where the next job is going to be. Kazakhstan is a possibility. At least they have hills!

Blisters: hope it is the cheap fix, and you're spot on with the equipment thing. That is why I got into running, and have recently started Taijiquan again. Equipment fail reduced to a minimum. I like Postie's notion of evolutionary biology!

Wabo: sounds like a good work out. Haven't had one of those for ages.

Postie: sorry to hear about the cold playing havoc with your race intentions.

Ale, take your time, it will return.LMH; who or what is the SMT? OH, we all hate appraisals. It’s a game. You think that you’re doing OK. You daren’t say that. You have to say that you’re brilliant. They think that you’re doing OK. They daren’t say that, as they feel that they have to justify their own existence as managers and find an area where you can “be developed”. Then there’s the total bull about it not being linked in any way to the pay awards. Excuse me, but if I work my butt off and produce the goods, I expect to be rewarded, and I expect the slackers to get knocked. If that’s not being discussed at appraisal time then they are all in cloud cuckoo land. Sorry, I’ll get off the soap box now. After all, you might be a Boss Person.

Dustin, small one is still brilliant.Emzap, I guess that you’ll be bruised in all sorts of places that didn’t take a hit, but got a whiplash shock. It’s the little muscles that pull all too easily.Chick, you’re proper hard, you are.Wabo: good session. I used to enjoy the masochism of track repeats. Trying to get the intervals regular, but still hard work. Wait until the session is 25x 400m in 90seconds each, with 30s rest.Postie, I bet that Gobi/Rach were ecstatic about you giving them both the dreaded lurgy.Pammie, that’s a big bike target, unless you commute on it?

Stickless: I hope that the Kingfishers found fish under the ice.

Training: 6.6 miles round the rat run. Drizzling horizontally, it could have been Plymouth. It’s most unlike me to positively choose to run in the rain. I blame you lot. I appear to have crossed a line in the dirt. It means that I am a runner again. (7:36m/m pace. We are getting there. Calf buzzing warmly, but not annoying).Bike? The repair is the £5 option. The biggest recommendation I always hear is that wheels are the best investment. Now take your pick £150, £200, £300, £600. Personally, I am known as much for my deep pockets as my short arms.

What: a mile or so walk and then 3k run in 18:47Why: I believe it is called training. Whilst it was a "steady" run (I could have gone faster) that is almost 2 minutes faster than last Tuesday's 5k. Heading in the right direction still, but need to go back to slower, longer, and if necessary walk/run for the next few days. The downside is my "good" calf is a little tender, and no, Wabo, it is not that "nice" battered leg ache, so I will be taking extra care tomorrow.

Appraisals in GP are slightly different from those in an employee/employer situation.I'm actually self employed in a partnership.Appraisals for us are basically about gathering evidence that you are a fit doctor to practice (in post Shipman world). This now culminates in a statutory revalidation every 5y (first batch this year) - mine comes up in 2015.Failing revalidation means that you can no longer practice as a doctor.

Blisters yes. Alas my commute is short my yearly commute adds up to around 624 miles but i like a challenge and hope it will tempt me to cycle extra rather then just to and from work and whats it they say if your goal doesn't scare you it isn't high enough

Its an average 5.51 miles a day that sounds easy on its own doesn't it

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